Full Body Beatdown

YHC promptly started @ 7am. 

The word of the day is: Water

• must do 1 burpee each time it’s said
• Gave disclaimer

Circled up for warmup:

• 15 Side Straddle Hops IC
• 5 Burpees OYO
• 10 Good Mornings IC
• 15 High Knees IC
• 15 Butt Kickers IC

1 lap jog around festival park

First Thang:

• Line up at sidewalk
• Hold plank and 1st person runs to 1st cone, touches ground & runs back, then next person goes
• Each time Pax touches line do a merkin
• 3 lines of cones done suicide style

This proved to be quite a tough one on the shoulders & most had to modify. 

Mosey to Boardwalk beginning

Next Thang:

• Light poles – Run to 1st, then Lunges to 2nd, Run to 3rd Lunges to 4th
• 2 Squats at each pole

The light poles seemed to multiply!

Partner up

Split up between:

• 100 Leg raises
• 100 pull ups
• 100 dips

Move to small wall & alternate between:

• 10 wall dips
• 10 box jumps
• Rinse & repeat x 5

Last Thang:

• 2 line Indian run in road back to flag
• 2 Pax race each time to front of line
• Jail break at end of run

Circle up at flag for Mary

• Go around & each Pax leads an abc workout
• Rinse & repeat x 2

COT

Count O-Rama – 9

Name O-Rama

Announcements:

• Washington Convergence Aug 25th @ 7am

Prayer Requests:

• Quick recovery for Steven (Mule Days)
• My Father-in-law in his recovery from bypass surgery